Comparing Nutrients in 300 calories Jalapeno Peppers VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Jalapeno Peppers: 1035g
• Boiled Spears Frozen Broccoli: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Jalapeno Peppers or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Jalapeno Peppers	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	44% 57.4g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	21.7% 15.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	37.5% 27.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 15.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	76.2% 29g	84.6% 32g	38g per day for Men 19-50 years
Protein	17% 9.4g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	62% 559μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.7% 0.72mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	333% 4.33mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 279μg	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1363% 1227mg	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	159% 191μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.4% 124mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.3% 2.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	151% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.4% 269mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	75.5% 2566mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	25.6% 949g	26.3% 972g	3700g per day for Men 19-50 years

Jalapeno Peppers VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jalapeno Peppers or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Jalapeno Peppers vs Boiled Spears Frozen Broccoli:

• 300 calories of Jalapeno Peppers have 2.7 times more Vitamin B3, 3.1 times more Vitamin B6, 2.9 times more Vitamin C and 2.6 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Vitamin B1 and 4.9 times more Vitamin K than Raw Jalapeno Peppers.
• Both Jalapeno Peppers and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
• Both Raw Jalapeno Peppers as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Jalapeno Peppers vs Boiled Spears Frozen Broccoli:

• 300 calories of Jalapeno Peppers have 1.3 times more Potassium than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.4 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 4.9 times more Selenium, 8.3 times more Sodium and 2.2 times more Zinc than Raw Jalapeno Peppers.
• Both Jalapeno Peppers and Boiled Spears Frozen Broccoli contain similar levels of Copper and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jalapeno Peppers have 2.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.5 times more Protein than Raw Jalapeno Peppers.
• Both Jalapeno Peppers and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 300 calories.
• Both Raw Jalapeno Peppers as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.